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Fish fillet in express cooking envelope

Vegetables cut in small dice and precooked, fish fillet, lemon juice, olive oil, and 2 minutes in the microwave.

338K 2× 3.9/5 based on 23 reviews

Last modified on: June 11^th 2011

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For 6 people, you will need:

1 6 fillets fish
2 2 carrots
3 1 shallot
4 1 courgette
5 2 turnips
6 200 g peas
7 30 g butter
8 olive oil
9 1 lemon
10 fine (or table) salt
11 pepper
Total weight: 2,075 grams

Change to the quantities for:

2 people 3 people 6 people 12 people 18 people

Change measures:

Metric

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Times for this recipe

Preparation: 1 hour 12 min.

Cooking: 7 min.

All in all: 1 hour 19 min.

When should you start or finish this recipe?

If you start now, at , you will finish around : ?.Change start time

To finish around 7pm, you'll need to have started before: .Change end time

Step by step recipe

Stage 1 - 45 min.

Wash and peel 2 carrots and 2 turnips, cut in small dice.

Prepare 1 courgette. Cut into small dice.

Shell 200 g peas if fresh.

Reserve.

Stage 2 - 5 min.

Peel and chop 1 shallot.

Set aside.

Stage 3 - 1 min.

In a pan, melt 30 g butter, add shallot and cook for one minute.

Stage 4 - 1 min.

Add vegetables and mix well.

Stage 5 - 4 min.

Cook with lid on for 3-4 minutes until the vegetables are just crunchy (not totally cooked). Salt and pepper.

Stage 6 - 2 min.

Make the envelope:

Put in front of you a piece of cooking plastic film, place a fish fillet in the centre, salt and peeper each side.

Stage 7 - 1 min.

Remove fillet, and in its place put 2 tablespoons of precooked vegetables.

Stage 8 - 1 min.

Put fillet on top.

Stage 9 - 1 min.

Add a dash of lemon juice.

Stage 10 - 1 min.

And a dash of olive oil.

Stage 11 - 15 min.

Fold plastic film.

Continue like this for all the fillets.

Stage 12 - 2 min.

Cook in microwave oven for 2 minutes, at maximum power. Serve straight from oven.

Remarks

You can replace the cooking plastic wrap with some greaseproof paper, it is a little less practical (you need to make foldings), but prettier.

Keeping: Once cooked, a few minutes.

Source: Home made.

Nutritional information

Whole recipe
Energetic value	Proteins	Carbohydrates	Fats
1,289 Kcal or 5,397 Kj	168 gr	81 gr	33 gr
64 %	64 %	8 %	5 %

Per 100 g
Energetic value	Proteins	Carbohydrates	Fats
62 Kcal or 260 Kj	8 gr	4 gr	2 gr
3 %	3 %	<1 %	<1 %

Per person
Energetic value	Proteins	Carbohydrates	Fats
215 Kcal or 900 Kj	28 gr	14 gr	5 gr
11 %	11 %	1 %	1 %

% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories or 8400 k-joules by day for a woman (change to a man).

Possible allergens in this recipe: Fish, Milk

How much will it cost?

For 6 people : 11.85 €
Per person : 1.98 €

Change currency:

Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.

This recipe uses (among others)

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The 2 comments already posted on this recipe

For Annie : Yes no problem at all with parchment paper and conventional oven. Think to well close parchment paper enveloppe by several foldings, preheat your oven at 360°F (180°C) and let stay in about 10 to 15 minutes.
Posted by jh august 5^th 2009 at 09:37 n° 2
How about using parchment paper, and would this work in a conventional oven?
Posted by Annie august 4^th 2009 at 18:59 n° 1

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